Thigh exercises 30 day challenge

No equipment needed for this quick and easy thigh exercises workout and you don’t even need to get down on the floor. All you need is a wall for support.

Muscles worked

This workout targets the muscles at the back and side of the upper legs.

Thigh exercises routine – Instructions

Before you do this workout, please read the general exercise safety guidelines here.

Warm-up

Although this isn’t a high intensity workout and only uses body weight as resistance, the exercises take the muscles and joints further than their normal ranges of movements, so it’s best to give them a quick warm-up. For more about warm-up see this post.

For the side raise:

Have one hand on the wall for support

Make sure you are standing straight (not bending forward), with the butt pulled under your body

Lift and lower the leg to the side, making sure it is in line with the body – as if you were standing in a very narrow space between 2 walls

This is just a warm-up – only take the foot to about 6 inches from the floor

For the leg lift behind

Have both hands on the wall for support

Make sure that you stand straight and don’t arch the low back

Lift the foot a few inches from the floor and lower

Do each lift 10 times to warm up

Main workout

The number of reps for each day are given on the workout chart – see below for a link to the download.

Side leg raises

Raises: With one hand on the wall for support, lift the leg as high as you can while still keeping good posture (as in the warm-up).

Pulses: this time hold the leg lifted to the side and pulse from here – small movement only.

Leg extension behind

Raises: both hands on the wall for support. Lift one leg up behind, as high as you can without arching the lower back.

Pulses: hold the leg lifted and pulse from here. Small movements and, as before, make sure the lower back isn’t arching.

Get a printable download of the challenge

Sign up for The Fit Look newsletter and get access to all subscriber only content, including this chart. After you submit the sign up box, you’ll get an e-mail asking you for a one-click confirmation of your subscription. Once you’ve confirmed, you’ll get a second e-mail with a link to the subscriber only content and a password to access it.

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